You are here: Home >  Course  >  Indian Salads  >  Low Calorie Indian Salad  >  Bean and Capsicum Salad ( Healthy Soups and Salads Recipe)

bean and capsicum salad recipe | rajma, kabuli chana salad | protein rich Indian rajma salad with bell peppers |


by
Bean and Capsicum Salad

5/5 stars  100% LIKED IT    3 REVIEWS ALL GOOD

Added to 215 cookbooks   This recipe has been viewed 102831 times

bean and capsicum salad recipe | rajma, kabuli chana salad | protein rich Indian rajma salad with bell peppers | with 20 images.

bean and capsicum salad is a protein rich salad also known as bean and bell pepper salad. Learn to make rajma, kabuli chana salad.

Protein rich rajma and chickpeas tossed with capsicum and Indian spices to perfection in bean and capsicum salad .

Generously loaded with protein, fibre and other important nutrients like calcium, iron, zinc and vitamin C, this rajma, kabuli chana salad is an all-in-one treat for healthy skin as well as strong bones, hair and teeth.

Extra virgin olive oil or olive oil is a strong antioxidant and good for heart used in the dressing.

Enjoy bean and capsicum salad recipe | rajma, kabuli chana salad | protein rich Indian rajma salad with bell peppers | with step by step photos.

Add your private note

Bean and Capsicum Salad recipe - How to make Bean and Capsicum Salad

Preparation Time:    Cooking Time:    Total Time:     3Makes 3 servings
Show me for servings

Ingredients

For Bean and Capsicum Salad
1 1/2 cups soaked and boiled rajma (kidney beans)
1 1/2 cups soaked and boiled kabuli chana (white chick peas)
1 cup coloured capsicum cubes
1/2 cup chopped spring onions whites and greens
1/4 cup chopped coriander (dhania)
1 tsp finely chopped green chillies

To Be Mixed Into A Dressing
2 tsp extra virgin olive oil
1 tbsp lemon juice
1/2 tsp chilli powder
1/2 tsp sea salt (khada namak)
Method

For bean and bell peppers salad
    For bean and bell peppers salad
  1. For the extra virgin olive oil dressing with chilli powder, in a bowl put extra virgin olive oil, lemon juice, chilli powder and sea salt. Mix well. Keep aside.
  2. To make bean and capsicum salad, in a bowl put cooked rajma, cooked kabuli chana , capsicum, spring onions, coriander and green chillies.
  3. Cover with a cling wrap and chill in the fridge till serving.
  4. Just before serving add the dressing. Toss well.
  5. Serve the bean and capsicum salad chilled.

Bean and Capsicum Salad, Protein, Fibre Rich Video by Tarla Dalal

Bean and Capsicum Salad recipe with step by step photos

like bean and capsicum salad
  1. like bean and capsicum salad recipe | rajma, kabuli chana salad | protein rich Indian rajma salad with bell peppers |  then see some healthy Indian salads below. 

what is bean and capsicum salad recipe made of ?
  1. what is bean and capsicum salad recipe made of ? see below image of list of ingredients for bean and capsicum salad.

how to cook rajma
  1. Wash and soak the Rajma for at least 8 hours in a bowl filled with enough water to cover the rajma.
  2. Drain the rajma using a strainer and discard the water.
  3. Take a pressure cooker and add the rajma into it.
  4. add the salt to taste.
  5. Add enough water to cover the rajma. We added 2 cups of water.
  6. Cook the rajma for 2 whistles.
  7. Drain the cooked rajma with the help of a strainer.

dressing for bean and capsicum salad
  1. In a small bowl put 2 tsp extra virgin olive oil. Extra virgin olive oil or olive oil is a strong antioxidant and good for heart. Also its has anti inflammation properties. This is one of the healthiest oil you can opt for.
  2. Add 1 tablespoon lemon juice. Lemon, lemon juice is a very good source of Vitamin C and thus helps in the production of  white blood cells and antibodies in the blood which attacks invading microorganisms, prevents infection and builds immunity.
  3. Add 1/2 tsp chilli powder.
  4. Add 1/2 tsp sea salt. Sea salt contains more minerals and electrolytes than regular salt. Regular salt used at home is highly processed and contains  iodine which are not good if you have a thyroid issue.
  5. Mix well.
  6. Keep aside. Extra virgin olive oil dressing with chilli powder.

making bean and capsicum salad
  1. To make bean and capsicum salad recipe | rajma, kabuli chana salad | protein rich Indian rajma salad with bell peppers | in a big bowl put 1 1/2 cups soaked and boiled rajma (kidney beans). One cup of cooked kidney beans has 26.2% of your daily Magnesium requirements. Rajma is a complex carb and rich in Fibre which helps in Lowering Cholesterol levels.
  2. Add 1 1/2 cups soaked and boiled kabuli chana (white chick peas). One cup of cooked chickpeas has 14 grams of protein, is a complex carbs which prevents surges in blood sugar levels and good for diabetics.
  3. Add 1 cup coloured chopped capsicum. Rich in vitamin C, capsicum protect and maintain the lining of the heart. Low glycemic index (40) colourful capsicum are immune boosters.
  4. Add 1/2 cup chopped spring onions whites and greens. The sulfur compounds in spring onions are known to keep blood pressure under check. Here the sulfur compounds and antioxidant quercetin together help to keep blood sugar levels under control by increasing the production of insulin making it good for Diabetics.
  5. Add 1/4 cup chopped coriander. The antioxidants vitamin A, vitamin C and the quercetin present in coriander works towards strengthening our immune system. Use it fresh, that is without cooking. 
  6. Add 1 tsp chopped green chillies. It is probably the high fiber in green chillies which helps in controlling blood sugar levels. This it is a welcome addition to a diabetic diet.
  7. Cover with a cling wrap and chill in the fridge till serving. 
  8. Just before serving add the dressing. 
  9. Toss bean and capsicum salad | rajma, kabuli chana salad | protein rich Indian rajma salad with bell peppers | well.
  10. Serve bean and capsicum salad | rajma, kabuli chana salad | protein rich Indian rajma salad with bell peppers | chilled.

pro tips for bean and capsicum salad
  1. Cover with a cling wrap and chill in the fridge till serving. 
  2. Just before serving add the dressing. 
  3. protein, iron, vitamin b1, folic acid rich bean and bell pepper salad.
Accompaniments

Apple and Grape Juice 
Apple and Oats Milkshake 
Carrot Melon Orange Juice, Kharbuja Gajar Santre ka Juice 
Fruity Mango Juice 
Pineapple and Tulsi Juice 
Spinach and Mint Juice 

Nutrient values (Abbrv) per serving
Energy281 cal
Protein13.4 g
Carbohydrates43.2 g
Fiber14.3 g
Fat6.1 g
Cholesterol0 mg
Sodium13.4 mg

RECIPE SOURCE : Healthy Soups and SaladsBuy this cookbook
Related Articles
Recipe Contest

No Contest Announced



View contest archive....
Rate and review this recipe and get 15 days FREE bonus membership!
Subscribe to the free food mailer

Soya
Missed out on our mailers?
Our mailers are now online!
View Mailer Archive

Privacy Policy: We never give away your email

REGISTER NOW If you are a new user.
Or Sign In here, if you are an existing member.

Login Name
Password

Forgot Login / Password?Click here

If your Gmail or Facebook email id is registered with Tarladalal.com, the accounts will be merged. If the respective id is not registered, a new Tarladalal.com account will be created.

Are you sure you want to delete this review ?

Click OK to sign out from tarladalal.
For security reasons (specially on shared computers), proceed to Google and sign out from your Google account.

Reviews

Bean and Capsicum Salad ( Healthy Soups and Salads Recipe)
5
Foodie #643899
 on 24 Sep 20 05:08 PM


Reply
Bean and Capsicum Salad ( Healthy Soups and Salads Recipe)
5
Foodie #649322
 on 07 Apr 16 07:09 AM


Reply
| Hide Replies
Tarla Dalal    Hi, we are delighted you loved the Bean and Capsicum Salad recipe. Please keep posting your thoughts and feedback. Happy Cooking.
Reply
07 Apr 16 04:25 PM
Bean and Capsicum Salad ( Healthy Soups and Salads Recipe)
5
Mruga D
 on 18 Dec 12 05:55 PM


Very easy to make and filling....protein helps to build muscle mass!!
Reply